Clean Eating III

Caloric RequirementsBefore we talk about "clean eating", let's discuss caloric requirement.One way to calculate your caloric requirement is with the Harris-Benedict Formula:I use the following formula(for males):

Your BMR X Activity Level = Calories Needed for maintenance : what you need to sustain your body at status quo. If you want to lose weight, subtract 500 calories a day to lose 1 pound per week. Subtract 1000 to lose 2 pounds per week. It is not recommended to go below a 1000 calorie deficit. It is also not recommended to go below 2000 calories a day if you are trying to maintain / build muscle mass. I recommend you start out a fat loss program at a 500 calorie deficit, try that for a couple of weeks, then, if you arent getting the results you want, cut 250 off, try that for a couple of weeks, and repeat until you find the level that works for your body. After a few months, change it; your body will become accustomed to a caloric level and needs it to be altered once in a while.

To set up your macronutrient ratios:Protein is 4 calories per gram.Carbohydrates are 4 calories per gram.Fat is 9 calories per gram.Alcohol is 7 calories per gram.

First, set your protein requirement. A good protein requirement for most people is 0.9 grams per pound of body weight. After getting your protein intake in grams by this formula, multiply it by 4 to get your daily protein requirement in calories.Subtract that number from the daily calorie target you've calculated. The remaining number divide by two to get your carb calories and fat calories. Divide that by 4 and 9 respectively to get grams per day.You can play with the ratios if you want. Many people losing weight go for 40% protein, 30% carbs, and 30% fat. Some go for 33 / 33 / 33. You can experiment to find what works for you.

Note: There are many theories on caloric requirements. I suggest you use the Harris-Benedict as a starting point, and experiment with different caloric intakes til you find the correct ratio for your body. Just don't vary your intake by more than 250 calories: i.e. start at your HB ratio, say 3000 calories, then if you're not losing fat after two or three weeks, drop to 2750, try that for two or three weeks, then drop again if you have to. Everybody's metabolism is different, and everyone needs to find their own maintenance requirement.

Carbohydrates: Carbohydrates are an important energy source for your body and your brain. Some are better than others. The Glycemic Index describes how quickly your body metabolizes foods into sugars. High G.I. foods turn into sugars quickly, causing an insulin spike. Low GI foods metabolize slowly. Try to keep your carbs lower than 75 GI. You can find the GI ratings here: http://diabetes.about.com/library/mendosagi/nmendosagi.htm, or http://www.glycemicindex.com, or various other sources.Examples of Low GI Carbs: Vegetables, Mixed Beans, Oatmeal, Bran, Whole Grain Breads, Whole Grains, Barley, Brown Rice, Low GI FruitsLowfat Milk, Lowfat Yogurt (note: while these dairy products have a low GI, they have a high Insulin Index (the reaction your body produces to the metabolizing of these products), so use in moderation)White Rice (note: while having a higher GI, these have a low Insulin Index, so again, use in moderation)High GI Carbs to Avoid:White Bread (includes "wheat bread ( must say "whole wheat" or "whole grain") this means bagels, tortillas, pitas, and all other forms of breadPotatoes (the worst - very high GI) (sweet potatoes are OK)High GI fruits (watermelon, dates, raisins, ) and fruit juice - eat raw fruits instead (one glass of orange juice has over three oranges in it, without the benefits of the fiber in the raw orange)Sugar and processed food with sugar or its many forms (high fructose corn syrup, cane sugar, molasses, etc)Pastas (use in moderation, and never with saturated fats, e.g. fettucine alfredo)Most breakfast cereals (stick to whole grain / bran cereals if you must eat cereals)

Proteins: Eat lean proteins, low in saturated fats.Examples of Good Protein Sources:Lean Beef (90% lean ground beef, lean steak)Chicken (particularly white meat)Turkey (particularly white meat)Lean pork (tenderloin, lean ham)Lowfat dairy products, in moderationCottage cheese (highly recommended form of casein protein)Whey proteinFish, particularly tuna, salmon, and codEggs, particularly egg whites (yolks in moderation)Soy and soy products, while very good sources of protein, have also been shown in some studies to have potential for causing high estrogen levels and a possible potential for sexual dysfunction. I suggest using these in moderation until testing is completed and a conclusion has been reached. Caveat Emptor. (Many people eat soy with no ill effect)

Fats: Fats, which have been vilified, are an essential ingredient in our diet. Poly and monounsaturated fats must be included in your daily plan. A small amount of saturated fats are also needed. Minimize saturated fats, maximize monounsaturated fats and polyunsaturated fats. Try to get good Essential Fatty Acids - Omega 3 and Omega 6's. No more than 1/3 of your fat calories should be saturated fats (if you are on a 40/30/30 plan, 10% of your calories may come from sat fats)Examples of good fats:Fish and fish oils - polyunsaturated, best source of Omega 3's - cold water fish tuna, salmon, codFlaxseed oil - some Omega 3, good Omega 6Olive Oil - monounsaturated fatAvocados - monounsaturated fatNuts - mono, poly, and omega 6s best are walnuts and almonds

Bad fats:Saturated fats - from animal products (fatty beef, pork, milk, etc)Hydrogenated and partially hydrogenated fats (trans fatty acids) - Wicked Bad Stuff. (margarine and Crisco are trans fatty acids)Most vegetable oil and corn oil - use Canola oil if you must use oil, and use in moderation - try not to cook in oil if you can avoid it. If you cook with oil, use an oil with the appropriate smoke point.

Water:Water is a compound we can't do without for more than only a few days. The human body is about 60 to 75 percent water, and the brain is said to be about 85 percent water. Even bones are about 20 percent water. The body needs water. Nothing substitutes for water; coffee, tea, alcohol, are not the same as water. Drink at least 10 glasses of water a day. Note: The more caffeine you drink, the more water you must drink. Caffeine is a diuretic and flushes water out of your system.

Vitamins and Minerals: Vitamins and Minerals play a vital role in maintaining the proper biological functioning of everything from muscles to memory. Nutritionists will tell you that they are unnecessary if we consume a properly balanced diet, but few of us consume a "properly balanced diet". It is highly recommended to consume a good quality multivitamin/mineral supplement daily. It is very difficult to obtain protective levels of some nutrients solely from diet.

Special notes: 1) Avoid mixing high GI carbs with fats2) Avoid all processed / prepackaged foods3) Read labels! Be on the lookout for bad stuff!4) Eat your veggies!5) Do not eat too little. Your metabolism will slow to a crawl and you will stop burning fat.6) Do not eat too much. You will store excess as fat.7) Alcohol, if required, must be kept to a minimum. When you drink alcohol, your body uses the alcohol as an energy source instead of burning your fat stores.